The exercise balls is a common accessory in many gyms and homes, and may offer a variety of benefits, from enhancing balance and stability to strength training. Using an exercise ball in conjunction with traditional exercise moves may help increase benefits, and include additional core strengthening because of the need to balance and perform the move at the same time. Several easy moves can be completed on an exercise ball for a great abdominal workout.
Crunches
Lay back on the exercise ball so that the upper buttocks and lower back is situated just below the top of the exercise ball. Feet should be hip distance apart, or a little wider for additional stability if required. Reach hands above the head, allowing the shoulders to fall slightly over the top of the ball. Exhale and lift the upper body, bringing the shoulders (arms still lifted over the head) upward, keeping the lower back stable and touching the ball. Pause for a moment and then lower. Repeat this crunch between 15 and 20 times, sucking in the abs toward the spine with each lift.
Pull-ins
Place the hands and knees on the floor, the exercise ball at your feet. While balancing yourself on your hands, place your feet, one at a time, on the exercise ball, the laces of the shoes facing the ball. Assume a plank position, similar to a push up position, except that your feet are going to be balanced on the ball. For beginners, you may find yourself already challenged just trying to keep your balance. Hold in the abs and try to keep the ball still. For the more advanced, roll the ball slightly until the ankles and shins are on the ball. Pull the knees toward the chest, sucking in the lower abs as you do this. Then, extend the ball back again by straightening the legs. Do this exercise three to five times to start, slowly at first, maintaining balance and control.
Lower Ab Ball Lift
Lie on your back on the floor, legs straight, exercise ball placed between the feet. Press the lower abdominals into the floor, bracing for extra support by placing your hands down by your hips and pressing down against the floor. Exhaling, lift the legs, with the ball held between them, upward so that the ball stops directly over the hips. Hold, and then slowly lower. Repeat this exercise 10 times.
Ball Transfer Crunch
Lie on your back on the floor, legs straight out, with the ball placed between the feet. Arms are stretched above the head. Lift the legs with the ball up toward the hips while at the same time reaching upward from the shoulders, using the abs, to grasp the ball as it reaches your waist. Grab the ball from and holding it between the hands, lower the ball to the floor behind your head, keeping arms straight. At the same time, lower your legs and touch your heels to the floor. Lift the legs and the arms again, this time transferring the ball from the hands back to the feet. Lower the legs and the arms at the same time, this time touching the ball to the floor with your feet. Repeat this exercise about 10 times to start, increasing speed and repetitions as you feel yourself growing stronger.
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